Experiencing back pain? Practical tips to help keep you moving comfortably
Helping you manage back pain at work and home
Back pain is something a lot of us will experience at some point in our lives. It can creep up from long hours sitting at a desk, a sports injury, or even something as simple as bending down to pick up the vacuum.
While it can be frustrating and sometimes painful, there are practical ways to help manage and support your spine health. In this article, we’ll look at some everyday tips to help keep you moving comfortably, so back pain doesn’t hold you back from your day-to-day.
Stay active
It might sound counterintuitive if your back is sore, but staying active is one of the best ways to manage and prevent back pain. Activities may need to be modified at first, but gradually building your activity levels and work demands will help you to get back to normal life quickly. Gentle, low-impact exercises can help keep your muscles moving without putting too much strain on your spine.
The alternative of resting in bed, for example, can actually make symptoms worse. Effective exercises include:
Walking
Yoga
Swimming
Water aerobics
While you may feel some pain when exercising, it may be safe*. Just take it slow and listen to your body. You could start with a gentle walk on your lunch break or a yoga stretch while getting ready in the morning.
*Disclaimer: Seek urgent medical attention if you experience any of the following during or after exercising: severe pain, numbness in the groin, urinary/faecal incontinence, progressive weakness in the legs. For any non-critical pain lasting 2-3 weeks or more, suggest a checkup with your GP.
Use hot and cold packs
Heat and cold therapy can be simple but effective ways to reduce swelling and soothe back pain, especially when you know when to use each one.
Cold packs are great for reducing inflammation, especially if your pain comes immediately after an injury or a particularly active day. Applying a cold pack (wrapped in a towel to protect your skin) for 15 - 20 minutes can help calm sore muscles and ease swelling. If you don’t have a cold pack handy, anything from the freezer will do. You can even use a bag of frozen peas!
Heat, on the other hand, can be a lifesaver for stiff or tight muscles. A warm shower, a hot water bottle, or a microwavable heat pack can help relax your back and improve blood flow to the area, which could make it easier to move more comfortably. You can apply moderate heat to your body for up to 15 minutes at a time.
Stretch regularly
Stretches are great for relieving muscle tension, improving flexibility, and supporting better posture, especially if you spend long periods sitting at a desk or doing repetitive movements throughout the day. Focusing on stretches that target your hips and hamstrings are particularly important, as tightness here can place extra strain on your spine.
Some stretches that can help relieve back pain include:
Knee-to-chest stretch
Windscreen wipers stretch
Bridge exercise
Cat stretch
Seated lower back rotational stretch
Shoulder blade squeeze
When you first start, hold each stretch for 30 seconds while you breath in and out, or for as long as it feels comfortable.
If you would like extra guidance on these types of stretches, nib Balance offers a full library of stretching and mobility videos to help with flexibility and support for your back health. Check out leading health expert, Kelly Mac, guide us through an advanced mobility flow for hips and shoulders.
Kelly Mac Video
Get extra support with nib’s Healthier Joints Programme
When it comes to dealing with joint pain and discomfort, prevention really is better than pushing through and hoping for the best. That’s why nib offers a range of Health Management Programmes - designed to help eligible members make simple lifestyle changes to help minimise health risks and help improve their health and wellbeing.
One of these is the nib Healthier Joints Programme, created for eligible members living with, or at risk of, ongoing joint or spine pain. Rather than a one-size-fits-all approach, the programme focuses on giving members the right tools, guidance and support to manage pain and keep doing the things they enjoy (yes, even vacuuming).
If you’re eligible, nib Healthier Joints Programme offers eligible members physiotherapy and psychological support to help manage chronic pain in hips, knees, shoulders or spine, at no extra cost.
Working one-on-one with a physiotherapist, support can include a comprehensive rehabilitation programme to proactively manage pain and maintain an active, fulfilling lifestyle.
We support our members with:
A personally designed exercise plan
Up to 9 hours of physiotherapy over 6-12 weeks if required
Education on pain management strategies
Up to six hours with a psychologist, if required
Strategies to maintain long-term joint health
So, whether you’re just starting to notice those first twinges of back pain or have been looking for a solution for months, you can try these practical tips at home.
And, find out if you are eligible to take it a step further with nib’s Healthier Joints Programme, which you can learn more about here.
Spaces in our Healthier Joints Programme can fill up, so if you are interested to learn more about it and the eligibility criteria to join, let us know. Complete this enquiry form and we’ll be in touch to let you know if you’re eligible to join.
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